5 Ways to Leg Press - Simply Gym (2024)

FAQs

5 Ways to Leg Press - Simply Gym? ›

There are different versions of the leg press machine that aim to train the quads and glutes: the standard 45-degree linear leg press, horizontal seated leg press, vertical leg press, and the dual-function leg press.

There are different versions of the leg press machine that aim to train the quads and glutes: the standard 45-degree linear leg press, horizontal seated leg press, vertical leg press, and the dual-function leg press.

Beginner - 0.50 x body weight. Novice - 1.25 x body weight. Intermediate - 2 x body weight. Advanced - 3.25 x body weight.

The goal for a standard leg press is to place your feet hip-width apart and positioned so your knees form 90-degree angles. Once your feet are in position, grip the handles to the side of the seat. Lower the platform down by slowly bending your knees.

Placing your feet higher on the footplate will work your gluteus maximus and hamstrings to a greater degree. Placing your feet lower on the footplate will emphasize the quads more, but this also puts more stress on the knees and should be done with caution.

The ideal sets and reps for leg press will depend on what the rest of your workout looks like, what your current goals are, and how experienced you are in the gym. Generally speaking, 3 - 4 sets of anywhere between 6 - 15 reps of leg press will be sufficient to build muscle and improve strength in your legs.

Horizontal Leg Press Benefits

Beginners are safe with this machine as it has a low starting resistance. This machine puts minimal stress on your joints since the movement is horizontal. Horizontal leg presses primarily target the quads.

Place your feet on the platform about shoulder-width apart, and grasp the handles with your hands. Slowly push the platform away with your legs. Keep your feet firmly planted on the platform and stop just short of full knee extension. Then slowly return to the starting position.

While the leg press is nowhere near an adequate replacement for the squat, it is nowhere near useless either. While many of us tend to go HAM on our barbell movements and then skip or sandbag our accessories, pushing the leg press is a great option for those of you needing to build more quad strength.

Single-Leg Press Instructions

Seat yourself on the machine, planting one foot on the platform in line with your hip. Your free foot can be placed on the ground. Maintain good spinal position with your head and chest up. Supporting the weight, fully extend the knee and unlock the sled.

How can I do legs without a machine? ›

Another good way to prevent injury is to avoid arching your back. Keep it flat against the backrest throughout the movement. If you are tempted to arch your back or lock your knees, you're probably pressing too much weight. Once your legs are extended, lower the weight toward your body.

Single-Leg Press Instructions

Seat yourself on the machine, planting one foot on the platform in line with your hip. Your free foot can be placed on the ground. Maintain good spinal position with your head and chest up. Supporting the weight, fully extend the knee and unlock the sled.

Proper form is more important than the amount of weight you're lifting. While the exercise should require effort, it needs to be done with complete control. Never rush through the exercise or allow your legs to collapse at the end of the movement.

The typical leg press weight for males varies depending on their proficiency levels, which can range from beginner to elite. Beginners: Male beginners should aim to lift around 71 kg (1RM). This is a solid starting point for individuals just beginning their fitness journey.